6 low-impact exercises as you age

As you age, it's a good idea to downshift from high-impact exercises. That’s not to say you should give up exercising all together, you just need to change focus slightly.

"As we age we need to concentrate on ensuring our joints are taken care of by lengthening and aligning the muscles around the joints, not just creating strength which can shorten muscles," explains Michele Pernetta, founder of Fierce Grace yoga at David Lloyd Leisure. "If your car goes for over 100,000 miles, certain parts wear out and need replacing, it’s the same with the body," she says. "Joints have a finite lifespan, so if you wear them out by overuse, you might get into trouble later on."

But should you still exercise? Absolutely. Plenty of studies, including one from University College London found that people who take up exercise later on in life are three times more likely to stay healthy than their inactive peers.

A recent study published in the journal Medicine & Science in Sports & Exercise also found that older people have to work out more than younger people to maintain muscle mass, but don’t want to make their workouts too tough, since our joints become more susceptible to injury as we age. "High impact exercises can also play havoc with your joints if the exercises are not combined with stretching and alignment," adds Michele.

So what should you be doing that is safe and effective? Here are 6 low-impact exercises that will keep you strong and flexible, without putting too much pressure on your joints. The NHS recommends that you try to be active daily and aim for 150 minutes of activities that get you breathing harder and feeling warmer, each week. That’s as easy as 30 minutes, 5 days a week.

1. Chair pose squat

How to do it

Stand with your feet hip-distance apart and your arms at your sides and lower into a squat until your thighs are parallel to the floor.

Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears.

Hold here for 10-30 seconds, and then return to standing.

Why it’s good for you

"It will strengthen the ankles, thighs, calves and spine," says Michele and "help realign the joints of ankles, knees, hips and spine.

It will also exercise the spine, hips and chest muscles and balance the mind and bring determination."

2. Cat-camel stretch

How to do it

Get on your hands and knees. Place your hands underneath your shoulders and knees underneath your hips. Put a towel under your knees if you want a little extra padding. Your back should be straight, like a tabletop. Round your back while tucking your tail under, and hold for 10 seconds. Then open your chest and slightly arch your back. Hold for 10 seconds. Repeat the stretch in both directions for 30 to 60 seconds.

Why it’s good for you

This stretch and core exercise will help improve mobility in your spine and stability. Because you are on all fours, it also engages muscles in your core, arms and legs. It’s also a good warm-up exercise before a walk or other cardio activity.